I have moved to gmail

I have a new email address - I am still speedygeoff, but I am at gmail.com now. Put it in your address book, test it by sending me an email!

Training today - 5:30pm at Dickson. Also, I will be starting earlier for a long run, and you can join me if you wish. But as I haven't decided yet how far/what time, send me an email (see above) and I shall reply with the details.

BBQ Stakes Yesterday lunchtime, and this is just awesome, Katie ran 25.14. Last week she had improved her pb from 27:08 to 26:06, a 62 seconds improvement, and this week she knocked another 52 seconds off that.

And Roger reached a mile-stone, he had his 800th run.

Speedygeese at the Stakes:
Katie ~25:14
Roger ~26:21
Ken ~27:08
Helen ~27:41
me ~28:41
Carolyne ~39:04

Dinner photo #3

Margaret and Peter

Photos from the Women's and Girls' 5k Fun Run (click to enlarge)

Thea

Helen (red top)

Cathy (orange top)

Diversions

I haven't been able to access my email server since Monday afternoon, so I have been Facebooking instead.... If you have sent me an email since 6pm Monday, I haven't received it.

As a diversion I watched the DVD "Children of Men". In a word, awful. For a supposed “message” film, it gets it all wrong. Not recommended. If you want to see a brilliant movie of that kind, see “12 Monkeys”, or “Life is Beautiful”, instead. Now they were good movies!

Here's my Song of the Week: Agua de Beber, by Astrud Gilberto. It's in Portuguese. I "knew" the words in the 1960's when it was one of my favourites. Yesterday for the first time I checked out what they meant. They sound so much more romantic untranslated. Especially when the voice is Astrud's.

Mas o amor (But love)
sabe um segredo (knows a secret)
O medo pode matar (Fear is able to kill)
o seu coração (your heart)

Água de beber (Water to drink)
Água de beber camará (Water to drink, my friend)
Água de beber (Water to drink)
Água de beber camará (Water to drink, my friend)

Eu nunca fiz (I never did)
coisa tão certa (a thing so certain)
Entrei pra escola (I entered the school)
do perdão (of forgiveness)

A minha casa (My house)
viva aberta (lives open)
Abri todas as portas (I opened all the doors)
do coração (of my heart)

Água de beber (Water to drink)
Água de beber camará (Water to drink, my friend)
Água de beber (Water to drink)
Água de beber camará (Water to drink, my friend)

Dinner photo #2

Yelena & Joel

Running photo

Women's and Girls' 5k Fun Run - Maria

Phnom Penh

Present at last night's speedygeese dinner were Bronwyn, Tim, Christopher, Helen, Kathy & Geoff, Katie, Ken, Margaret & Peter, Maria & Peter, Carol & Rob, Andrew, Neil, Peter H, Rae & Alex, Roger, Ruth, Caroline, Carolyne, Nadine & Brett, Yili, Joel & Yelena, Jennifer, and Jenny & I.

Dinner photo #1

Bronwyn & Tim

And a great time was had by all. The 31 of us were the only people in the restaurant all night!

Running photo

The back of the field at Regatta Point.

The swine flu virus under the microscope

But we've only just begun

Majura photo #5

Victory already? We've only just begun! But, I am already in the background!

Track photo #8

Miranda

Why run when you can ride and carry more refreshments?

No Nothing

Track picture #7

Keen to get started? Anyone?

Majura picture #4

Amanda

Marathon picture #9

Ruth

No running

Training won't be on tomorrow night at Parliament House, 32 people will be attending our group dinner.

The hare will not become a tortoise, no matter how many naps he takes.

Taken from the latest article in "Younger Legs for Older Runners", about getting over having to train fast all the time.

Thursday’s 20k

Is this a map or a mouse?

Marathon picture #8

end in sight

Track picture #6

leaning forwards, leaning back

Majura picture #3

Cathy M. Yes it was cold that day.

All I have time for

Speedygeese Dinner 4 May
Today is the deadline to advise me whether or not you are coming. So far, 27 acceptances.

May Calendar of events
Saturday 2 May Cooleman Ridge (ACTCCC)
Sunday 3 May Women's Jogalong (ACTCCC)
Monday 4 May Speedygeese Dinner
Wednesday 6 May BBQ Stakes
Thursday 7 May Training at Dickson
Saturday 9 May Stromlo 5k (ACTCCC)
Monday 11 May Training at Parliament House
Wednesday 13 May BBQ Stakes
Thursday 14 May Training at Dickson
Saturday 16 May Half Marathon Eve 5k (ACTCCC)
Sunday 17 May 40th Half Marathon (ACTCCC)
Monday 18 May Training at Parliament House
Tuesday 19 May ACTMA/ACTVAC AGM
Wednesday 20 May BBQ Stakes
Thursday 21 May ABS Fun Run
Thursday 21 May Training at Dickson
Saturday 23 May Lotus Bay (ACTCCC)
Monday 25 May Training at Parliament House
Wednesday 27 May BBQ Stakes
Thursday 28 May Training at Dickson
Saturday 30 May North Lyneham (ACTCCC)
Sunday 31 May West Stromlo (ACTMA/ACTVAC Handicap)
Sunday 31 May High Noon Meet (1500m)(AACT)

Last night at Dickson we ran 12 x 200m with a 100m float; nine laps starting with the "float". Present were Amanda, Brett, Bronwyn, Caroline, me, Heidi, Margaret, Nadine, Neil & Ruth. Another good session.

Stepper training
I did an evaluation of the stepper training here.

I have run out of time. More tomorrow.

Stepping up the training

BBQ Stakes.
Yesterday was my first BBQ Stakes run since the track season began last October. A tempo run, although I sprinted the third km when Katie caught me. Then I had to let her go. I felt a lot better than I did on Sunday for the 5k, but it must be said, conditions were a bit better for the 6k.

Speedygeese at the 6k BBQ:
Katie ~26:06 pb
Ken ~27:21
Me ~27:46
Helen ~28.26
Carolyne ~38.42

Stepper training
After the Stakes, I went off to Canberra Uni gym, joined up for six months, and resumed stepper training.

The machine I used there is in fact the same one I used regularly some years ago. My stepper training is on the Stairmaster “FreeClimber 4400 CL”, pictured here.

When I started yesterday, I was pleased the same one was there I have used before. It has nine workout options (variations of harder/easier work), each option has twenty levels of difficulty, and time can be set between five and forty-five minutes. A training set I would typically do would be 45 minutes of "rolling hills" at level ten say, then four minutes of "sprinting" at level sixteen, say. Enough variations to make it interesting. 
The atmosphere at CU is quite good too: four televisions to watch, magazines to read, loud music, plus with my own walkman pushing out my music, plenty to keep me entertained.

And it's inside, away from Canberra's dark and wintry weather.

I don't like treadmills.


Stepping up the training
I also did a circuit class in the evening, mostly aerobic.
This winter, Wednesday is going to be one of those busy days.

Track photo #5

Helen. Getting back to form.

A rather funny day

Running
"HOUSTON ELITE'S M55 4 X 400 METER RELAY taking home the prize for its performance at Penn. The star lineup of Charles Allie (age 61), Bill Collins (age 58), Horace Grant (age 56), and George Haywood (age 56) edged under their own mark to set a new M55 World Record of 3:41.07!" Story and video here - http://masterstrack.com/blog/005584.html

Blogging
Sometimes someone in the blogosphere links to or refers to your blog or mine. Here’s a rather unusual example! http://www.giveupcoffee.com/2009/02/22/giving-up-coffee-for-runners/

Eating
Remember to reply to your 4 May dinner invitation. I anticipated thirty will go, and this still looks right. At the time of posting this, we have sixteen acceptances.

Drinking

Thank God!

Amusing


Marathon photo #7

Roger

Majura photo #2

Yelena

Track photo #5

line-up 

He-man rapidity

Monday night training - Alan, Andrew, Bronwyn, Christopher, me, Jasmina, Jason, Jennifer, Neil, Ruth and Tim braved the cold - except it wasn't so cold while we trained - and dark, to run two 935m loops with a 935m jog and then enjoy some attrition sprints which Bronwyn won.
There won't be organised training next Monday, because of the training group dinner.

Two eighteen year old Australians are running 8 minutes and faster for the 3000m. See http:/runningmasters.blogspot.com/2009/04/future-of-australian-masters-3000m-in.html for a brilliant video of their recent race in New Zealand. The future of athletics looks good, ...

Birmingham breaks Australian record
...really good! "Beijing Olympian Collis Birmingham has sliced two seconds off the 12-year-old Australian 10,000m record in finishing second at the Brutus Hamilton Invitational at the University of California, Berkeley.
Slashing more than 40 seconds from his lifetime best, Birmingham clocked 27:29.73 to just shade Shaun Creighton’s national record of 27:31.92 set in Melbourne in November 1996.
"The 24-year-old finished behind Sam Chelanga of Kenya who stopped the clock at 27:28.48.
Since representing Australia over 5000m at the Beijing Olympics, Birmingham has produced a string of impressive results, including the defeat of Craig Mottram when placing 3rd in the inaugural Great Australian Run 15km road race in November prior to capturing his first Australian 5000m title in Melbourne in February - a performance that has earned selection for the world championships in Berlin in August.
"Queenslander Michael Shelley also produced a lifetime best in finishing 9th in 27:59.77".
...from http://www.athletics.com.au/news/news/2009/april/birmingham_breaks_australian_r

Song of the week.

Turn up the volume. Sit back. Enjoy the show. Nostalgic, iconic, ironic; it still sends shivers down my spine.

Marathon photo #6

Gary

Majura photo #1

Here comes Ken - about to make a re-appearance at Dickson training

Not forgetting the girls. Track photo #4

Amanda

Time to make plans

My long term plans finished with the Masters track events at Easter, and I said I would then decide what to focus on next. For example, will I run the World Masters Games in October? No. Because my Easter results were less than satisfactory and getting there fitness-wise as an enormous struggle.

I need to back off and build up slowly. Distance first.

Starting this week I plan to

begin a six month gym routine involving stepper running. I did this five years ago and it was very successful.

increase my stretching routine from once to three times weekly

start building up towards 120km per week (despite the cold wintry weather)

resume doing a tempo run at the BBQ Stakes each Wednesday

focus on establishing consistent training for next year's Canberra Marathon, only 50 weeks away

go in some longer running events but train through, don't taper for races (unless I feel super-fit one day)

Probably the only racing I will try and do flat out are the monthly Masters Handicaps. Next summer I won't train for local Masters track, but I will still run it.

May Vetrunner: my article isn't in, but I did send one. I think the problem is I sent it long before the deadline. Though there wasn't a lot of extra room, with all the important stuff that had to appear.

Masters Handicap - Majura Nature Park 5k
9 Katie Forestier W40 21:57 80.1%
10 Cathy Montalto W55 26:16 77.7%
22 Ken White M55 22:48 76.7%
27 Geoff Moore M60 23:07 78.6%
32 Amanda Walker W40 24:51 69.7%
44 Jodie Davis W40 35:36 49.0%
50 finishers

Majura Nature Park 10k
11 David Baussmann M55 50:34 72.3%
24 Rod Lynch M45 40:43 82.3%
26 Roger Pilkington M50 46:12 73.0%
30 Miranda Rawlinson W55 56:37 72.7%
31 Christopher Lang M55 54:51 66.6%
37 Alan Duus M60 53:15 70.7%
40 Ruth Baussmann W55 59:46 70.3%
45 Maria O'Reilly W50 52:07 77.4%
46 Margaret McSpadden W60 66:38 66.2%
49 Nadine Thomlinson W35 49:38 70.2%
58 Yelena Pearson (ahem) 64:30
62 Kathy Southgate W50 44:04 89.8%
65 Caroline Campbell W65 57:07 82.4%
71 Rachelle Ellis-Brownlee W35 54:06 63.1%
92 finishers
Not a bad turnout given the cold and blustery wind!

Marathon photo #5

A very fit and tuned in CJ powering alone

Track photo #3

 I like the artistic blur effect. Photos by John Kennedy.

Narcissism

Some say sport and running teach you great lessons about life. But are they always positive lessons? For example, while self-confidence is a good thing, self-admiration is not necessarily a virtue.

“Psychologist Jean Twenge of San Diego State University and co-author W. Keith Campbell of the University of Georgia say research shows more young people today have 'narcissistic traits' than in previous generations”. Read the full article here.

Speedygeese of a feather, however, flock together, and when they do so everyone is encouraged, and "celebrity status" is not an issue. Here is where we are gathering on Monday week; most members of the training group have received this invitation by now. If you haven't, you are still invited...

You are welcome to bring family, friends, to the speedygeese feast. Just let me know how many are coming. Please respond to me by this Friday!

Enjoying the Marathon

Enjoying the Track

I noticed today that Rod & Amanda Lynch's son Brett has the same running style as his Dad, pictured.

Inspirational runners from far and near

Some links from the blog “Younger Legs for Older Runners”:
An 80 year old man who runs 71 seconds for 400m and 2:50 for 800m
http://petemagill.blogspot.com/2009/04/earl-fee-interview.html
A quote from his interview: “You lose 35% of your flexibility as you age. So you have to work on that - not just once or twice a week, but every day”.

A 50 year old woman who has run 16:19 for the 5000m,
http://petemagill.blogspot.com/2009/03/weekly-roundup-march-16-2009.html
“shaving a mere 58 seconds off the previous world record”

Canberra Marathon photo #3

Rob Ey, Canberra Griffin, striding out.

Final Track night photo #1

one for the collection

Fly Feet Fly

Lydiard, or Gilmore writing for Lydiard, wrote - "...do not land on the forepart of the feet".
Is there a "correct way" of your feet hitting the ground?
If you run very fast you will appear to "run on your toes". For the first thirty years I ran, I was "on my toes", wearing spikes on the track for distances up to 10k, wearing flats on the road in the marathon. After that, with injury and (quad) fatigue and a heavier bodyweight, I ran more "on my heels" and often had to wear a heel insert to protect the achilles.
I think the key to being able to run fast is having a quick turnover rate, and legs turn over faster if the foot is on the ground for the shortest possible time.

Here is what I believe.
The optimum foot landing is on the mid-sole or the ball of the foot, not the heels. This looks like running on the toes, but in fact the outside of the foot hits the ground first, then the heel touches down lightly and lifts off immediately, and the toes leave the ground last.

It all happens very quickly. The quick touch-down and pick-up of the heel is a spring action which propels you forward. It looks look running on the toes, but it isn't.

When I did all my training and racing "on my toes", my shoes would show severe wear on the outside rear of the heel. This proves to me that the heel touches down and lifts up with considerable force even though it never appears to do so to the naked eye.

Thursday Training
The first night at Dickson under lights - and very bright they were too, all the new lights were on - saw Amanda, Bronwyn, Caroline, Maria, Miranda, Nadine, Neil and Suzie getting up onto their toes to run 12 x 200 with a 100 jog, with me supervising. It was Nadine's first run with the speedygeese, and Suzie's first run at Dickson. As for me, I ran 12k in total, having arrived early to check out the track and to run a few extra kms. I have recovered from the marathon, in fact I am running better than I was before it, and will commence building up to some decent training over winter.

AMA medal tally 
Putting together track and marathon, for AMA (national) medals, here is the final speedygeese medal tally!
1. Roger Pilkington 1 gold 2 bronze
2. Ruth Baussmann 1 gold
3. Kathy Sims 2 silver 1 bronze
4. Rachelle Ellis-Brownlee 1 silver 1 bronze
5. Kevin Chamberlain 2 bronze
6. Cathy Newman, Katie Forestier, and me 1 bronze each
Please let me know if there are any mistakes!

Ruth's gold medal performance under scrutiny. Better caption anyone?

Block in 4 May for our training group dinner. The Phnom Penh restaurant, a Cambodian restaurant in Belconnen, has been booked, a fabulous $35 banquet with special dishes has been arranged, and any special dietary needs can be catered for. This will be a great event, invitations are being sent out soon. Those who attended last year's dinner there loved the venue, the food, and the service. Not to be missed.

Marathon photo #2

Sue Archer W60 winner

40th Canberra Half Marathon launch

Today's Canberra Times:

Click to enlarge and read!

Half Marathon information
The starting point for reading about the Half Marathon is here
and you can link to full details here.

Winter speedygeese training has begun.
5:30pm Mondays Parliament House as usual.
5:30pm Thursdays Dickson Oval RESTARTS TODAY.

I am hoping for a big turn-out as we re-commence track training at 5:30pm today, on grass, under lights. If you have been "missing" for a while, now is the time to get back into the Thursday training routine, before the on-set of wintry weather makes it more difficult to resume.

**NEW STARTERS WELCOME** - It's free, it's fun, and it's a fast path to fitness.

Coming Events
Sat 25 Apr ANZAC RELAYS 4 x 3.6k, 1pm, Northcote Drive Majura
Sun 26 Apr ACTMA RUNNING/WALKING HANDICAP Majura 10km/5km 9:00am
Sat 2 May COOLEMAN RIDGE 1/5/8k 12pm, Eucumbene Drive (swapped from 9 May)
Sun 3 May WOMEN'S AND GIRLS' JOGALONG 6km, 9am, Weston Park.
Sat 9 May STROMLO FOREST PARK 1/2.5/5K CC 12:00noon, 12:15pm, 1:00pm, Stromlo Forest Park, Uriarra Road (swapped from 2 May)
Sat 16 May HALF MARATHON EVE 5k 3:00pm, Nara Peace Park
Sun 17 May CANBERRA HALF MARATHON 21.1km, 9:00am, Nara Peace Park

Additionally, I plan to resume at BBQ Stakes Wednesday lunchtimes, for their 6k handicap race. It's a great event for those who can get to Woden at that time each week. And I plan to run at Stromlo Forest Park Friday mornings (probably starting at 11am or so) and if anyone else is interested in joining me there this winter we could negotiate a time.

Marathon photos will be featured here for a while. Here's the first.

Carol Baird (W60 silver) flying along in the Canberra Marathon.

Benzonate Ostylezene Bicarbonate

Today's launch of the 40th Canberra Half Marathon featured a presentation to four of the originals who ran the very first one in 1970. Here are the other three

Graeme Small, Alan Wilson, Dave McInnes

And here is the results page from that run

See tonight's WIN television news (Canberra) for a coverage of the event.

Results
2009 Marathon Eve 10km Fun Run  
Speedygeese
79 Charlie McCormack F NSW 44 45:02
90 Helen Larmour F ACT 49 46:06
93 Yili Zhu M ACT 46 46:31
102 Ewen Thompson M ACT 51 46:56
106 Bronwyn Calver F ACT 39 47:05
177 Mick Charlton M ACT 57 52:44
182 Caroline Campbell F ACT 66 52:56
Some of our friends
33 Lance Purdon M ACT 36 40:10
41 Kathy Southgate F ACT 52 40:50
135 Brett Morrison M ACT 40 49:24
194 Roy Jones M ACT 66 53:47
358 finishers
2009 Marathon Eve 5km Fun Run  
5 Bruce Graham M ACT 47 16:12
266 finishers

Movies I have seen:
Yesterday I went to see "Monsters v Aliens". Not a bad movie, featuring among others BOB (Benzonate Ostylezene Bicarbonate – who would remember that on first viewing? Not even my grandchildren, and seven of them saw it with me!) and a memorable cockroach voiced by Hugh Laurie. Some of the jokes were very funny, and visually it was brilliant, but most of the script was very familiar. Reese Witherspoon works hard but oh dear, her character, so very American. As was the whole thing. It wasn't the 3D version we saw, but I won't go back and see it again. Still, much much better than most animations. If you absolutely loved Shrek you might like this. And it was indeed technically superb.

355 days until the next Canberra Marathon.

Monday training - Alan, Andrew, Bronwyn, Caroline, Christopher, Ewen, me, Jodie, Joel, Katie, Ken, Miranda, Neil, Rachelle, Tim, Yasmina, Yelena, Yili & Zac ran a session of 935ms with a 935m jog which may have included a dozen push-ups or dips on the jog lap. It seemed cool and dark, fortunately we were on the sheltered side of Parliament House this time.

There will be just one more Monday of this training next week; we will still meet at 5:30pm despite it being a public holiday, again, just Canberra.

I am still in the process of deciding where to go for our training group dinner the following Monday, 4 May.

Marathon update - Ruth won her age group in the AMA championships. Now I know why she didn't come to Adelaide for track nationals; the Australian gold medal was waiting for her back home!

Song of the week. "Somewhere Only We Know", by Keane. On my trip away, listening to all my favourite music, I realised just how keen I was on Keane. And the following video of “Somewhere Only We Know” was played on Rage last Saturday morning, even though it is the first track off their first album, recorded five years ago. Can't embed it, the link is http://www.youtube.com/watch?v=hmXY2MSrguE

Dickson: Don't forget, training at Dickson, on the grass track, under lights, begins this Thursday.

...breaking news...

Marathon
Congratulations to all who ran the marathon. A perfect day, just a bit of breeze now and then, which I didn't mind, it was cooling.

Congratulations to Ruth for appearing in film of the marathon on Sunday night ABC News, not just once, the sports report, but twice, the news highlights as well. And for winning her age group!

Speedygeese marathon times
Place Name Gender Age Time NetTime
448 Cathy NEWMAN F 48 3:39:46 3:39:13 (3rd W45)
555 Geoff MOORE M 59 3:48:55 3:48:21 (I'm not 59!)
657 Roger PILKINGTON M 50 3:57:28 3:57:12
858 Ruth BAUSSMANN F 58 4:16:00 4:15:28 (1st W55)
971 Gary BOWEN M 52 4:30:26 4:29:48

Some of our friends
Place Name Gender Age Time NetTime
1 David CRINITI M 30 2:26:09 2:26:07
7 Nick WALSHE M 30 2:37:41 2:37:39 (first ACT)
108 Richard FAULKS M 49 3:07:25 3:07:15
138 Simon WALL M 42 3:10:43 3:10:09
194 Ray JAMES M 59 3:17:47 3:17:41
204 Mark HEWITT M 43 3:18:49 3:18:42
380 Sue Archer F ACT 60 3:33:31
384 Michelle WELLS F 37 3:33:49 3:33:33
405 Pam MUSTON F 49 3:35:29 3:35:19
419 Claire BELLENGER F 35 3:37:26 3:37:19
447 Theresa FABIAN F 50 3:39:44 3:39:36
457 Carol BAIRD F 60 3:40:47 3:39:58
522 Rob EY M 49 3:46:32 3:46:16
563 Chris GAMBLE M 57 3:49:32 3:48:50
1161 Norma WALLETT F 79 6:05:24 6:04:21
1167 finishers

Full results at http://www.canberramarathon.com.au/images/cm2009marathonchip.html

Visitors.
The Falconer grandchildren stayed the night: Kayleigh, Jarod, Alex and Olivia. With their mum. Breaking news: guess what? A fifth Falconer grandchild is due in November. You read it here first!









About as similar as four completely dissimilar things in a pod. And sorry, Neil, Jarod is a Bulldogs supporter, as you can see.

Marathon #35

I never planned to enter it.
All the training was aimed at an AMA medal at Easter on the track.
Which I achieved, which I celebrated.

I wasn't fit.
Hamstring problems saw me lose form this year compared with last.

I entered it because it was there.
I really shouldn't have started it.
My only run last week after Easter was an attempt at a slow 24k at Clare that ended after 8k of painful jogging and 2k of walking.

I never meant to complete it.
I was waiting for soreness, cramp, ITB or hamstring or calf or quad pain, and then I would stop.

Instead I finished it.
The pain never eventuated.
Despite shoes I hadn't worn for over a year.
Despite no special preparation, just turning up and running.
Despite taking no electrolytes etc during the marathon, just water.

It wasn't fast, I have run slower, once.
It was a negative split, which I have done before, once.

Marathon #35.
No worries.

Young hearts be free tonight

Results AMA 8k CC, Monday 13 April
W35 2 Ellis-Brownlee, Rachelle W36 39:26
M45 1 Graham, Bruce M47 28:13
M50 3 Pilkington, Roger M50 34:31
M60 6 Moore, Geoff M60 36:38
M65 5 Glover, Clive J M68 43:46

It’s a small world
When Jenny and I arrived at the Hay RSL club for dinner on Thursday night 16 April on our way home, who should be sitting in the restaurant there but Clive and Joan Glover! AND, they were staying at the same motel as us, in the room next door to ours!

Life on the road 

Results Women's and Girls' Fun Run, Sunday 5 April
7 Kathy Southgate 19:32
22 Thea Zimpel 21:38
35 Helen Larmour 22:27
56 Maria O'Reilly 23:54
84 Catherine Montalto 24:50
131 Miranda Rawlinson 26:39
151 Ruth Baussmann 27:09
167 Yelena Pearson 27:40
1168 finishers

Some Fun Run stars

ACTCCC May events have been swapped. The program now reads
Saturday 2nd May - Cooleman Ridge 1/5/8k
Saturday 9th May - Stromlo Forest Park 1/2.5/5k

120k per week.
In training, 30 years ago I would run 14k or so in an hour.
Now-days I rarely run more than 10k in an hour in my long training runs.
So I reckon 120k per week now is worth 100 miles per week then.
100 miles was the winter benchmark.
120k is the new 100 miles.